Category Archives: Post Natal Exercise

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Today’s newsletter is on breastfeeding and exercise, as I thought it may interest some of you. Even if you’re not breastfeeding and you think this doesn’t apply to you, keep reading, as you may learn a thing or two. Knowledge is powerful, remember.

Here are a couple of points that I think are relevant for postnatal women about breastfeeding and exercise:

Feed before exercise

I’d always suggest that you feed your baby before your exercise. I know this is not always possible, but it’s advisable to do so. If your breasts are full, chances are they will feel uncomfortable, and any amount of activity, regardless of how vigorous it is might stimulate milk flow, so it’s advisable to wear breast pads.

Is a sports bra necessary?

Getting a properly fitted sports bra is essential if you’re embarking on any type of fitness class or activity to reduce the amount of “bounce” and provide adequate shock absorption to the breasts. Although wearing a nursing bra is very convenient for feeding before or after class, I’m here to tell you that a feeding bra doesn’t provide enough support for exercise, ok? Consider wearing two bras, with a nursing bra on first, then a sports bra over the top. I know it sounds like a bit of a nuisance, but this “double-bra” effect will you with the support you need. Tight elasticated sports bra tops aren’t that suitable for a new mum who is breastfeeding either, because they compress the breasts into the chest wall, which may constrict you milk ducts and/or lead to infection eg mastitis.

Body positioning

Lying directly on your front may feel extremely uncomfortable for some of you. For others, this position can be tolerated for a short period of time. When performing any exercise in this position, I suggest placing a rolled up towel above and/or below your breasts to reduce the amount of discomfort/pressure.

Range of movement

Again, for comfort, it’s advisable to keep the range of movement of some arm exercises smaller and controlled. Anything vigorous that involves you reaching your arms over your head repetitively will cause tenderness, so it’s important you keep the range of movement of your arms smaller. You know your body best, at the end of the day, so choose what feels comfortable for you.

Milk production

There is no significant research to suggest that moderate-intensity exercise inhibits milk production. Examples of moderate-intensity exercise include: weight training, low-impact aerobics, walking, swimming. A study by Carey & Quinn (2001) suggested that lactate levels of milk production changed only after a mother performed maximal intensity exercise, and this may affect baby’s acceptance of post-exercise breast milk. But, the authors agreed that it’s highly unlikely that a postnatal women would feel comfortable pushing themselves to this level, so its findings have been discounted. Moderate-intensity exercise however, with good hydration will not affect the quantity or the quality of breast milk.

Due to popular demand I’m starting another Mummies & Babies Bootcamp/Buggy Push class in either Ravenshead or Mapperley, just awaiting confirmation of venues. Looking to start in September. Date and time to be confirmed.

Take a look at this short video from one of the classes, skipping was on the list. Great weight loss and cardio workout.

This is going to be a 2 part newsletter, so you can fully understand the pelvic floor exercise and how to reconnect. I know a few of you struggled doing it during your pregnancy, so I thought I would break it down so could focus on one thing at a time. I know some don’t realise that the pelvic floor and core connect together. So the first exercise is focusing on the Pelvic Floor.

You can do these simple exercises even while lying down.

Exercise 1 – Reconnect to the Front and Rear Pelvic Floor Separately

After a vaginal birth and even after C-Section, your front Pelvic Floor muscles, those supporting the Vagina/Uterus and Urethra/Bladder are usually more traumatized than your rear Pelvic Floor muscles supporting your Anus/Rectum. It’s human nature to work to our strengths and this is usually highly evident when women come to train their pelvic floor muscles, usually the rear muscles are stronger and most women think they are successful at their exercise routine by being able to contract and lift their rear muscles, not noticing that they haven’t really connected and managed to contract and lift at the front. To make sure you don’t make this error…The Front & Rear Pelvic Floor Muscles

* Simply separate your re-connection work for your front and back muscles…try this
* Cueing for front muscles: Imagine you need to stop the flow of urine, create tension in these muscles and perform a ‘lift and squeeze’ up inside your vagina.
* Cueing for the rear muscles: Imagine you need to avoid passing gas in a crowed lift, create tension in anus and draw the muscles tight up into your back passage.
Practice connecting with your front and rear Pelvic Floor muscles separately in this way whenever you have a quiet moment (at least 3 times a day). You should not feel pain performing this exercise. If you do, please seek advice from your health care provider.

It takes a combination of healthy eating, exercise and behavioral change to lose weight effectively. Here are four foolproof strategies to shed the baby fat.

1. Siesta as often as you can

Research shows sleep loss negatively impacts the hormones that regulate how hungry you feel and how efficiently you burn calories. We know it’s hard to sneak in sleep when you’re a new mom, but if you nap when the baby does, you’ll be able to grab a few extra hours of rest.

2. Eat on smaller plates

A 2006 study in the American Journal of Preventive Medicinefound that people serve themselves more food when using larger spoons and plates, while downsizing the dish size had the opposite effect. For weight loss, portion control is a must. Using smaller plates is a simple tool for controlling how much you eat without having to measure anything.

3. Fill up on veggies

Vegetables have fewer calories per serving than practically any other food. Plus, their high fiber content promotes a feeling of fullness, making it easier for you to limit your calorie intake.

4. Make an exercise date

The best way to be sure to exercise is to make a date with another new mom. Go for a walk with your babies; meet at a yoga class; hike at a local park. Make a fitness appointment with a pal and you’re a lot less likely to make excuses.

Super excited to announce due to popular demand, I will be adding 2 more classes onto my timetable starting from Tuesday 22nd April 2014.

Yoga & Pilates – this is going to be an open class which will be available to pregnant ladies and non pregnant. Due to the requests of having a early daytime class, from pregnant and non pregnant ladies, I am combining the class together, which I have done before and worked well. I am confident to have a mixed class and am capable of making tweaks to each individual ladies needs, whether pregnant or not. I can assure you it will be fun and friendly and everyone will benefit from it. Strengthen your pelvic floor and core muscles, release tension and back ache, hip problems and pelvic girdle pain, to list a few.

Mummies and Babies Bootcamp – this is aimed for the more advanced but if anyone struggles to make the Friday session, I am more than capable of making tweaks to suit the individual person. Whether you have a baby or your children is at Nursery/School, you have no excuses you attend the class. If you fancy a “me time” workout and someone else is looking after baby, then you can put your full effort into your workout without any distractions. Strength and tone your whole body using your own body weight or a variety of equipment, dumbbells, resistant bands, sandbags and much more. Let’s transform your body and make you feel sexy.

Firstly they are really simple and safe to do during and after pregnancy.

Pregnancy – they strengthen the glutes (bum) which weaken during pregnancy, strengthen and tones your thighs, works your pelvic floor on the upward phase from squatting to standing (without you even having to actively switch it on – super) and finally prepare your body if you are wanting an active birth, where you are encouraged to stay active and move around during labour.

Post Natal – your glutes actually lengthen and weaken during pregnancy because your pelvis tips forwards to allow your growing bump to come forward. So focusing on your bottom is definitely priority on your to do list of what muscles you should be working on after birth. And, why wouldn’t you?! Any strengthening exercise performed for these sets of muscles should be done so in a slow, controlled manor, ensuring your technique and pelvic positioning is maintained. So, make sure your pelvic floor or core is switched on, keep the lower back from arching, and perform the exercises slowly and with control, for maximum results.

Starting point:

Stand with feet hip width apart, knees soft, pelvis neutral, shoulders down and back, head in line with spine.

As a precaution, if you are new to squatting stand by a wall or have a chair next to you, in case you feel off balance or wobbly.

Draw baby/belly button towards spine (these are your core muscles working when you do this action) or engage your pelvic floor muscles underneath and hold them in slightly. Slowly bend through your hips and knees and sit back into your heels. Feel your glutes and thighs working as you squat, remember put your bodyweight into the heels of your feet to get the muscles working correctly. On your way back up, lift through your pelvic floor and come back to standing tall. Repeat 2 sets of 15, keeping the focus on your glutes, thighs and pelvic floor too.

If you are struggling, then try the reverse squat. All you need is a sturdy chair. Start seated, bottom towards the edge/front of the chair, feet flat on the floor and knees are hip width apart, sit tall, shoulders down and back, pull your tummy muscles/pelvic floor up and without using your arms, slowly come to a standing position, then slowly lower back down to the chair. Repeat 2 sets of 15.

Well Sunday sent me off on a trip to Leeds for a brilliant course on the latest research for Healing exercises for Diastasis Recti, C-Section, PSD, Pelvic floor and much more. It was amazing and wish I knew more about this when I was pregnant 3 years ago.

The information and content was second to none and I really can’t wait to get started and helping ladies recover quickly from the above symptoms .

I will be looking at setting up a small group targeting the above areas using specific exercises to help heal a speedy recovery, using spiky balls and myofascial release balls, which will help release back pain, stiff hips and improve pelvic floor and much more.

The class will start in the New Year and if your struggling for a baby sitter you can bring baby with you.

If you require anymore information or want to join the group, email for details feejones.fj@googlemail.com

There are 2 types of exercises – Slow Twitch and Fast Twitch. It’s important that you do a mixture of these everyday and start with Slow Twitch then Fast Twitch. (You will usually see me in class using my hands to demonstrate the exercises, which is always amusing)

To Perform the Slow Twitch exercise:

You may not be able to hold this squeeze long at first but keep building up the time. Ensure you release slowly.

Slowly close and draw up the muscles around back passage, as if you are trying to stop passing wind. (Not a problem if you!!! I always say better out than in) Make sure you don’t clench/squeeze your butt cheeks while you do this.

Now close and draw up the muscles around your vagina and urethra, as though you are trying to stop the flow of urine.

Hold for a count of Five. Do not hold your breath, breathe normally.

Slowly relax and release.

Repeat 5 times, increasing to 10 squeezes five times a day. 50 in total.

To Perform the Fast Twitch exercise:

Perform each repetition with the same speed and strength as the first.

Tighten and pull up the pelvic floor muscles as before but in one quick contraction.

Hold for 1 second and the relax.

Repeat 5-10 times or until your muscles feel tired. 50 in total.

The pelvic floor muscles tire easily and you may find you have to concentrate more to begin with to ensure you doing the exercises correctly.

If you find the muscles “Let go” too quickly and you cannot hold for a count of 5, hold them for as long as you can. Example if can only hold for count of 3, then do so and gradually build up to 4, then 5.

Remember it’s important to try not to:

Squeeze your buttocks together

Hold your breath

Bring your knees together

Lift your shoulders/eyebrows or toes upwards.

If you do any of these, then you are not tightening your muscles properly.

It will take several weeks to of regular exercise to regain the strength in your pelvic floor muscles. You need to do these for the rest of your life. If you stop exercising them, your problems will return.